NEWS
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a in Wayland
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
WOD Guidance & Goal: Fight to do every round of kettlebell swings unbroken. The pull ups get “grippy” after the kettlbell swings, try to do bigger sets to start then chip away at fast singles. Aim to finish in 8-12 minutes.
Post Time to Comments. Compare scores HERE.
12:09rx
9:54 Rx
6/2012 – 13:38 Rx
10/2013 – 10:52 Rx
11/2013 – 10:07 Rx
4/2014 – 9:27 Rx
11/2014 – 8:57 Rx
6/2015 – 9:13 Rx
11/2015 – 9:13 Rx
9/2016 – 9:26 Rx
11/2018 – 9:32 Rx
9:57 Rx
11:49 Rx
(11/2018 10:22 rx)
11:59 (russian swings; 6 unbroken kpu/6 ring rows)
9:51 rx. Experimented with the snatch swing. Def faster!
12:04 rx
10:49, 26#, skinny red band SPU (6)
14:23 35#, 2 thin band PUs (a bit slower but better form, a no rep at the end).
11.2018 13:47? 35#, 2 thin band PUs (a few with one band, a few no reps at the end).
4.2018: 16:00 35#, 2 rounds 2PBPUs, 1 round 3PBPUs.
9.2016 14:43: 35#KB, BB then BB+RBPUs
3.2016 16:50: 35#KB; bb then bb + rb PUs.
4.2014 15.25, 26kb, 9 pu blue band. Run with dog
13:29 rx – some questionable PUs
Last time 12:30 w/6 banded PUs
10:14 rx
I like the cone thingy.
11:15Rx Def felt slower on the runs today. didn’t read my old comment about pushing the first run.
1:27 off my pr
10:09 Rx
10:58 RX
8:30 class – sorry for the burpees!
10:31 (6 banded pu with red and (thin) black band)
9:22 Rx
11:24 Rx
Fun WOD but nothing in the tank today. Would like to try again.
10:19 Rx
:13 slower than last score
10:01rx
11:47 #26, 6 PUs (half strict, half banded)
11:33 #26 KPU
14:30 rx
10:52 rx